599: How to Wake Up Feeling Well Rested by Optimizing Sleep & Your Sleep-Wake Cycle with Lynne Peeples

Energized with Dr. Mariza

Are you waking up feeling exhausted—even after a full night's sleep?

It’s one of the top complaints I hear from women and something I’ve personally struggled with, too.

Which can be especially frustrating when you know you’re doing everything else right.

You’re eating clean. Walking after meals. Taking supplements…

So, what else could be causing it?

Meet your circadian rhythm (aka your biological clock).

In this episode, I sat down with award-winning science journalist and circadian rhythm expert, Lynne Peeples—to help you get to the bottom of your morning sluggishness and start waking up energized.

Lynne shared powerful tips from her new book (The Inner Clock) about how simple daily habits—like getting morning light and avoiding late meals—can reset your internal clock, balance hormones, and give you all-day energy.

We also discussed the importance of wearables—with specific recommendations for optimizing your body’s natural rhythms.

Tune in for the crucial steps you NEED to take to reset your circadian rhythm and feel better today!

IN THIS EPISODE

• Why circadian rhythm matters for women’s health, especially during perimenopause
• How morning light exposure sets your biological clock for the day
• The role of consistency in sleep, eating times, and daily routines for optimal health
• Why time-restricted eating and meal timing matter for your metabolism
• Practical ways to dim lights, avoid screens, and create an evening routine that supports sleep
• The impact of alcohol on your circadian rhythm and sleep quality
• Lynne’s personal experiences and what she learned from tracking her internal clock

Visit podcast episode here: https://drmariza.com/episode599

QUOTES

“Circadian rhythms affect so much more than just sleep. They’re tied to our hormones, metabolism, mood, and even our gut health. Keeping these rhythms in sync can make a world of difference for your overall well-being.”

"Getting outside within the first couple hours of waking up is key. Just 10 to 15 minutes of natural light—even on a cloudy day—helps set your circadian rhythm and sets you up for better sleep that night."

"Our digestive system is tied to our biological clock. Eating late at night spikes your blood sugar more, raises your core temperature, and disrupts sleep. Keeping meals within a 10-hour window—earlier in the day—helps support metabolism and balance."

“Morning light is critical for setting your internal clock. Even on cloudy days, get outside—natural light is still much stronger than indoor light and it helps you stay in sync with your body’s natural rhythm.”

"The consistency piece is huge—eating, sleeping, and exercising at the same time every day. That keeps your body's clocks in sync and makes it easier to fall asleep, wake up refreshed, and maintain your energy throughout the day."

RESOURCES MENTIONED

• Lynne’s book: The Inner Clock: Living in Sync with Our Circadian Rhythms
• Lynne’s Website
• Register for FREE in my upcoming Thriving in Perimenopause & Menopause Summit.

RELATED EPISODES

• #488: The Benefits of Circadian-Based Intermittent Fasting + How to Implement with Ease
• #567: The Top 5 Pillars of Deep Restorative Sleep + How to Relax Your Nervous System and Reduce Anxiety Before Bed with Dr. Peter Martone
• 580: Mastering Your Sleep, Metabolism and Overall, Health in Midlife with Cynthia Thurlow

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